Now that the weather
has finally picked up a bit, there are
definitely times when we like an alternative for
the regular cuppa.
Fruit smoothies are increasingly popular – they’re
wonderfully refreshing and healthy too. And if
you’re trying to lose a few pounds, a milky fruit
drink can keep hunger at bay at lunchtime.
Strawberries are particularly good for smoothies,
they’re packed with vitamin C, vitamin B6 and
folic acid, and contain one of the highest levels
of anti-oxidants of any fruit and can help to
boost the immune system and fight infection. Strawberries
are also full of zinc, another important nutrient
and are fat free, so
what
better way to stay healthy.
Whip up a smoothie by blending together 100g strawberries
with 3 fl oz of milk and a teaspoon of lemon juice.
If you like a thicker smoothie, add 100g of raspberries
and 4 tablespoons of double cream.
Poached
Salmon
You
Will Need...
2 Salmon fillets
50 ml White wine
150g Frozen peas
4 Black peppercorns
1 Slice of lemon
1 tbsp Double cream
Instructions
•
Place the fish, wine, peppercorns and lemon into
a pan and just cover with cold water.
• Bring to the boil then turn heat down. Put lid
on saucepan and simmer for 4 – 5 minutes.
• Drain the fish, keeping the stock and put fish
in warm oven to keep heated.
• Use 100 ml of the stock to cook peas in bringing
to the boil, then simmering for 3 – 4 minutes.
Stir in the cream and season.
• Pour the sauce over the fish and serve with
a side salad and chunk of wholemeal crusty bread.
It
is well recognised that oily fish is considered one of today’s
‘super foods’.
The ‘good’ fats in oily fish are Omega-3 fatty acids and
are found in fish such as salmon, trout, mackerel, sardines,
herrings and pilchards. The British Dietetic Association
say that two portions a week are recommended – if you can’t
face preparing fish yourself then tinned is almost as good
as fresh.
Scientists
have found that Omega-3 is extremely beneficial for children
and can help enormously with levels of concentration. If you
can’t get your children to eat these types of fish, then Haliborange
do a fruit-flavoured supplement that can help with brain development.
Fish oils are also known to maintain a healthy cholesterol
balance and can help in keeping joints supple. Try to include
a portion of oily fish at least once a week, but if you can’t
manage it, consider a supplement such as Boots Super Strength
Concentrated Fish Oils which has a formula that is easily
absorbed.
For
a delicious spicy tomato sauce to
serve with fish or salads, chop 3 or 4 shallots and fry
gently until soft.
Add a chopped red chilli and fry for another minute. Add
chopped garlic clove, frying for a further minute and
adding a drizzle of olive oil.
Stir in a pinch of sugar and a 400g can of chopped tomatoes.
Bring to the boil then turn heat to lowest and simmer
for 10 mins.
The sauce can be served hot with fish dishes or left to
cool and used as a side-sauce for salads.
